Post workout insulin spike

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Navy_flyer2B

0
Hey everyone

I have been doing a lot of reading and read most notably about after a lifting session to eat a good source of lean protein (whey powder) and a high glycemic index carbohydrate to spike the insulin to store the glycogen into the muscles for maximum growth capacity. My question is, what carbohydrates do you all eat that classifies as high glycemic without being extraordinarily unhealthy. From a dietary perspective I have always avoided HGI carbohydrates so I don't know what I should be eating with my protein powder.

Any suggestions?
 
Dextrose, which is corn sugar. A general rule is a 2:1 ratio so if you are consuming 30g of whey, you will want to consume 60g of dextrose.

There are others you can use such as waxy maize or maltodex.
 
I always thought fruit was generally low glycemic index. And out of curiosity, this insulin spike after lifting doesn't store fat as it would if eating high glycemic index carbs regularly? This is why you would normally avoid such foods.
 
A lot of times, fruit doesn't have the right kind of sugars, a little slower digestion in some. Stick to what LV said about dextrose in a 2:1 ratio with your whey protein.
 
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